Egg-fried rice is a classic Chinese dish and an old take-away favourite amongst so many of us, but it is definitely something we should try and avoid if we are eating clean or trying to get into shape. That’s why I decided to make a healthy alternative of this delicious meal; because if you feel deprived of foods then you are more likely to go off track. This meal will satisfy your Chinese food cravings whilst being packed full of nutritious veggies (and you can’t even tell!).
Cauliflower is becoming an increasingly popular vegetable and cauliflower rice is by no means a new invention. However, it’s such a great thing to eat because it genuinely feels like you are having a carb-heavy meal without the inevitable regret afterwards. Before you say ‘but I don’t like cauliflower’ – well, neither do I. But I find that eating it like this and adding lots of spices and flavour to the dish means you can’t even tell it’s cauliflower.
Right, now to the good bit – how to make this scrummy low-carb and low-calorie dinner…
Recipe (serves 3-4)
2 tablespoons coconut oil/olive oil
1/2 head of cauliflower
2 gloves garlic
2 spring onions
1 fresh red chilli
1 red capsicum
50g chopped mushrooms
1 bunch pak choi
1 tbsp paprika
1 tbsp turmeric
1 tsp ground cardamom
2 chicken breasts (optional)
Splash of tamari (or soy sauce)
To start, cut the cauliflower head into florets and pulse in a food processor until it resembles rice (if you don’t have a food processor simply grate the cauliflower). Put to one side for later.
Lightly oil a frying pan and make a 2-egg omelette. Once cooked, chop into small pieces and put to one side for later.
Adding a little bit more oil into the frying pan, sauté the onion and garlic until soft. If you are using chicken, cut the breasts into strips and add to the frying pan now – cook for a few minutes.
Add the spring onions, capsicum, mushrooms, pak choi and the spices/seasoning and mix all together until well combined. Cook for a couple of minutes until vegetables start to soften.
Add the cauliflower ‘rice’ and chopped omelette and combine with the rest of the ingredients.
Fry all the ingredients together for a few minutes. Then add a dash of tamari (or soy sauce if you don’t have any tamari) and fry for a further couple of minutes.
Take frying pan off the heat and serve! :)
This dish doesn’t take long at all so it is perfect for a quick mid-week dinner – give it a go and tag me in your photo if you post one!